For many women , the worst days are those of menstruation , since they are usually days of exhausting and uncomfortable symptoms, full of constant pain, cramps and spasms in the pelvic area. These moments are usually distressing, since sometimes colic can only be relieved with drugs, under the supervision of a doctor.
However, there are many natural options that provide great benefits to reduce the symptoms of menstruation, which is a natural process for women that is synonymous with hormonal health and well-being.
Similarly, natural pain relievers are a reliable, safe, and effective alternative to forget menstrual discomfort. Next we will offer you some alternatives to remove menstrual cramps.
1. Apply heat to the area
Heat is an excellent ally to relieve menstrual cramps. To do this, place a thermal bag with warm water on the abdominal area. You can also use damp cloths. It is recommended to place it for 15 minutes.
Note: Heat reduces pain and muscle spasms in the pelvic area. It also relaxes the uterus, which helps blood flow much faster.
2. Take natural infusions
Natural plants with healing properties such as ginger , oregano , sage, parsley, chamomile , and basil are excellent for these cramps , as they have electrolytes and flavonoids that help reduce discomfort during your period.
To highlight: According to the web portal of Dr. Mercola, an osteopathic doctor, he states that chamomile helps greatly to relieve menstrual cramps, improving abdominal inflammation. (1)
Exercising before and during menstruation helps greatly , since chemicals are released in the brain that work as natural pain relievers. It is recommended that they be light and low-impact exercises such as walking, cycling and swimming.
Tip: Physical activity 30 minutes a day reduces menstrual cramps.
In this sense, a study carried out in Cuba revealed that physical exercise positively helps women during menstruation. The body releases estrogen, estradiol and estriol which help the maturation of the eggs from the ovaries. (two)
4. Avoid the consumption of fats, sugars, alcohol and cigarettes
The days that the woman is menstruating, it is normal to have an excessive desire to eat sweets, chocolates and sweets. However, one must be careful about excessive consumption of carbohydrates during the period.
Refined sugar and its derivatives such as white bread, cakes, and flans should be avoided. Smoking and alcoholic beverages should also be avoided, as these release toxins into the bloodstream that increase pain in the uterus.
Important: A study conducted in Spain revealed that calcium and vitamin D levels are low during menstruation . Therefore, foods from dietary sources rich in minerals such as dairy products, fruits, vegetables, legumes and lean proteins should be consumed. (3)
5. Have orgasms
This is a subject of much controversy and still remains a taboo. However, having sex during menstruation helps release endorphins in the blood. This hormone works as a pain reliever, helping to reduce spasms in the uterus.
It also produces a feeling of well-being, thanks to the fact that during orgasm there is a release of dopamine and oxytocin in the brain. This allows a relaxation of the organism and reduction of excessive bleeding.
6. Take hot immersion baths
Take hot baths for 5-10 minutes a day. This activates sensors in the nervous system that reduce the pursuit of pain. In turn, it gives women a moment of relaxation that works as a sedative , because the nerve endings in the body are exposed to heat.
7. Get adequate rest and control stress
While you have your period, it is essential to avoid stress, anguish, and anxiety, since they increase pain and keep the muscles of the uterus rigid, which increases cramps and can prevent a woman from ovulating correctly.
8. Perform a massage in the area
Ask someone you trust for help, to give you soft and delicate massages on your back or belly area . They are smooth movements with the fingertips and avoiding pressure.
Note: This allows the nervous system to relax and the muscles to release any stiffness.
- Applying heat helps greatly reduce menstrual cramps.
- Exposure to cold should be avoided. Wrapping up and keeping your feet warm helps reduce aches and pains.
- Do not eat sweets, sweeteners and processed foods. Only eat healthy foods such as fruits, legumes, vegetables and those that are rich in iron.
- Exercise for 30 minutes a day to reduce colic, in order to release tension in the belly.
- Do not perform high-impact activities during your period, which generate stress in the body or may increase pain.